“Don’t let the enormity of the challenge deter you from try” – Coach Glassman
A. 25 Minute AMRAP
400M Run
9 Deadlifts @ 275/185
6 Burpee Bar Muscle up
*Bonus*
1. Pause Jerk + Jerk – 70% x 1+2, 75% x 1+2, 80% x 1+2
2. 3 Rounds – 30 Back Extensions / 50 Sit Ups
Warlock Weightlifting:
Crossover – Iron Scap Protocol
Technique Primer: Muscle Clean + Tall Clean – 3 x (3+3) (light)
3-Position Clean – RM
Clean Pull on Riser – 108%x5, 113%x5, 118%x5
Front Squat – 70%x3, 3×2@73%
Pendlay Row – 50%x5, 2×5@53% (% of back squat as a guide,
Crossover – Iron Scap Protocol
Technique Primer: Muscle Clean + Tall Clean – 3 x (3+3) (light)
3-Position Clean – RM
Clean Pull on Riser – 108%x5, 113%x5, 118%x5
Front Squat – 70%x3, 3×2@73%
Pendlay Row – 50%x5, 2×5@53% (% of back squat as a guide,